Nowadays, stability balls, or Swiss balls, are a ubiquitous piece of gym and home workout equipment. They are inexpensive and can be purchased at any general shopping store. Stability balls help improve many aspects of your overall fitness, including core strength, balance and muscle tone. If you're used to doing endless floor crunches, you'll notice that crunches done on the stability ball better target your abdominal muscles and will deliver better results! As important as cardio exercise is, the strength and power you'll develop from stability ball workouts will be extremely beneficial to you, whether you're looking to firm up your body or get a competitive edge in athletics.
Here are 4 simple, but effective, exercises work outto get you started on the stability ball. Try to fit in stability ball exercises 2-3 times a week for best results.
Ball Pushup
Place your body in a standard pushup position, with hands just wider than shoulder-width apart. Instead of having your feet on the floor, place your feet on top of the exercise ball. Lower yourself toward the ground until your chest nearly touches the ground, keeping abdominals contracted. Press yourself back up to the starting position.
Perform 2-3 sets of 8-12 reps.
Wall Squat
Place the stability ball between a wall and the curve of your lower back. Your feet should be about shoulder-width apart. Bend your knees, lowering yourself about 5-10 inches or until the top of your thighs are parallell to the floor. Keep your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up by pressing your feet into the floor and pushing yourself upright.
Peform 2 sets of 8 - 10 reps
Ball Crunch
Begin by sitting on the exercise ball. Slowly lean back and walk your feet out until the ball is resting under your lower back area. Make sure the top of your legs are parallell to the floor. Cross your hands over your chest and keep you head in a neutral position, looking up toward the ceiling. Contract your abdominal muscles and lift your torso. Hold for one count and then slowly lower yourself back to the starting position.
Challenge: hold free weights while performing crunches.
Peform 2-3 sets of 10-15 reps.
Pike
Lie on the stability ball with your shins on top of the ball and your palms flat on the floor underneath your shoulders. Using your abdominal muscles, roll the ball forward lifting your hips toward the ceiling. Keep your legs stiff during the movement. Your body will form an inverted "V" shape. Hold this position for 2 counts and then roll back to the starting position.
Perform 2-3 sets of 8-12 reps.
